Weight loss: What you need to know|National athlete coach explains (中文字幕)

Weight loss: What you need to know|National athlete coach explains (中文字幕)


Hi everyone I’m John health coach here Today I have a special guest here with me Jansen Yeoh Jansen Yeoh is a strength and conditioning coach He has worked with many national athletes and he has a fitness studio called Constant Co. Jansen I read about your interview in
World of Buzz that you were already very obese at age 12 onwards and at age 14 you have high blood pressure as well So can you talk about your journey of how you’ve become where you are today I am no exception
I was not born with good genetics I was not born with a six pack
I was not born looking very ripped As a matter of fact, I love eating
We’re in Malaysia and I can share with you what I love right now,
I love Maggi Mee So sinful right, John So I remember when I was young
and I was 12 and growing up, I will not eat any
form of carbs except Maggi Mee Maggie Mee itself
So I would cry and complain and that was the start of what
made me put on a lot of weight and from that point on being
diagnosed with high blood pressure that cause a lot of trouble in
my life as a teenager because of my young hypertension From that point onwards,
I have to be hospitalized quite often because of the checkouts,
because they need to run a lot of tests on my body At the age of 14, I learned the
value of health at a young age In the government hospital, I’ve seen
people at the end of their lives because of the choices that they made
when they were healthy So with that experience and
with that knowledge of mine It has taught me to value my health to make sure that I take ownership of my health to be where I am today So with that whole experience That is the whole main purpose of Constant which is to help people
who want to kick-start their health want to help people that want to change their lifestyle and most importantly to empower people to take ownership of their fitness and health In terms of getting healthy and taking action you have been starting to have this being more aware of your health at a very young age So you are very determined
to change your life, to take action but why in some of us we find that it is
so hard to change and just take action That’s a million-dollar question
John because many of us here want to change but sadly the way how us humans work if you look at history if you look at how things would happen
in terms of human behaviour It’s only when we go through a certain level of pain you feel pain then only you will change but certain mistakes we can’t turn back time Even you have all the money in the world
you can’t buy back time You can’t buy back things
that have already happened to your body Even though you can buy a kidney you can buy a heart,
you can buy a liver you can buy whatever you want
even when you have all the money in the world but that doesn’t mean you can still replace it So the main core essence is your “why” What is your “why”
What is your purpose My “Why” is really simple I want to make sure at the age of 40, 50, 60, 70
I’m physically independent I want to make sure that I’m not a burden to my family and I want to make sure that
I’m still able to do the things that I love as I age That is my “why” and when you have a very strong why
that will keep you going irregardless of the circumstances
ups and downs in life That is so true, your “why” I always tell people to
find your “Big Why” because if your “Why” is not strong enough It’s hard for you to push through sometimes our why is too shallow we say we want to have six pack we want to look ripped
we want to look nice on the beach I think that’s not a very strong “why”
for you to pursue health so that is very important, why
Find your Big Why There are so many definitions of health
What is your definition of health My definition of health is
being well in my spirit being well in my mind
being well in my heart and then lastly also
being well physically as well because without the physical essence
everything will also crumble so it has to be a balance between your heart mind body and soul to
be healthy holistically and as we dig in deeper and deeper into health we get to see a lot of people
as they are going through a stressful period you have gone through maybe
a traumatic experience in your life Whatever it may be, these experiences are internal and sometimes even myself we manifest that physically by doing things like either I drink or I eat this particular food I know if I’m stressed I will go for Maggi goreng but I am aware of that and I know
after that I need to change certain things Let’s say I know if I’ve eaten
something that is higher in calories I know that I need to watch out what to do next but the thing is if you know your intention if you know your “why” in doing
certain things you will have a clearer perspective of your health First, you know your intention I think that is the first thing that would dictate
how you see your health holistically when know how to look
at things at a deeper perspective Thank you. So, a lot of us have a very distorted view on our body image and how serious do you think that is and how does it affect us towards our goal? So John I shared with you that I used to be
obese for about 3, 4 years of my life and because of that your skin will be stretched though I lost weight and
I have trained and built my body up a bit but there are certain things in my life
that I can’t change and that’s my loose skin so even for me, I do struggle with that as well in terms of my own confidence
because no matter how hard I workout no matter how much I’ve tried to change my body I know that I can’t change myself unless I go for a tummy tuck which is a surgery that will cost a lot of money But as I struggle with that I ask myself Why am I letting my loose skin
affect how I think about who I am why can’t I be grateful of who I used to be
and what I am right now and as you begin to think on what
you have and you focus on that then your perspective will change Instead of focusing on what you don’t have,
what I want to get and you start to develop this
habit of being very ungrateful and that’s where you will feel unfulfilled that’s where you would desire to be a
bit more greedy so you want more things I want a six pack, I want this, I want that
It’s nothing wrong with having a six pack but does having a six-pack make you
fulfilled? So that’s why you know
you have people with pear-shaped body with apple-shaped body many types of body and you know what, be happy what is given to you because you will find people sometimes they don’t have limbs, they don’t have arms they are born with a certain type of disease but at least for us here, I’m happy that at least
I have a pair of arms and legs and I have a healthy body I believe that if there is any circumstances to
how this will interface with our goals is not because of our bodies
it’s because of our mindset if we let our mindset dictate, for example Oh I have this loose skin I can’t do this or because I’m shorter, because I’m taller because I’m this and that and you start giving excuses
to what you want to achieve the limiting factor is you You are interfering with your own goals There are certain things we can’t change
in our body like for example for myself Yes, I can change my loose skin
but do I want to, do I need to? I’ve come to a conclusion that I don’t need to because I can be real and honest with you that
this is something that I’m still struggling with but moving forward I hope
that at least whatever that I’ve been through can become a testimony that having a
six pack, looking perfect it’s not the definition of health but rather first thing first again
knowing your “why” Being grateful for what you have and then doing your best That’s so true because a lot of us think of our self-worth based on the numbers on the scale or based on how you look in front of the mirror in fact your self-worth is nothing at all related to that so that is very true for what Jansen has shared You have worked with many people
from athletic people to just common people so you know athletes like to
they compete in competitions they have very strong motivation How do you motivate and encourage
normal people like us that goes to work from 9 to 5 to
pursue health and to be active The first thing that I would encourage
you is to go to the hospital Go to the hospital Go to the ICU units
Go to the dialysis area People are motivated out of two things they are motivated out of fear or out of love So why parents will go out of their way for their children Why parents will give their all to their children
because they love their children Love is one of the biggest
motivation factor in driving humans but at the same time fear fear of what we perceive of the
challenges what we’re going to face How would I encourage people
to start making healthier choices in their lives It is up to you to dictate either you want
to be driven out of fear or out of love but I will always encourage
people to be driven out of love because you love your children
because you love your family and because you love yourself enough
that you want to give a good life after you’ve worked so hard
to enjoy your retirement and you need to have a good body so out of love you act out of that so that when you retire you decide that
okay I want to enjoy my life and I need to have a good body
and you do it out of love But if you want to look at the reality of life in due time everyone of us
here will leave this planet earth This body is only temporarily here The easiest way on how you can see is
to go to the hospital look at what people have to
go through there and you talk to people what are the things that they
have gone through and what the choices that they have made
that have led them to where they are and what would they have changed if
they were given a second chance and you start to realize that these
are things that we can also change When we see real things
what people have to go through we will start to appreciate what we have I don’t want to sound negative
but the reality of the fact is I have personally experienced and see
being in the hospital for a long time and I am partially driven out of fear
but at the same time if you need to change sometimes you need
to see the reality of things because of consequences Yeah so go to the hospital to get
some sort of fear in a good way and be driven out of love because sometimes a lot of us
we take so many things for granted and just walk to the shop to buy your favourite food that’s actually a pleasurable thing
such a blessing for us to walk around to move around so don’t take things for
granted and be grateful So there are thousands of diets out
there and I’m sure people will ask you Jansen what’s the best diet for me to follow What is the best diet for me
to lose fat and that’s like Atkins, keto, paleo diet,
vegan diet, whatever Do you think diet works? So if you look at all these diets,
Atkins, keto, low-fat diet, whatever diet it is The main principle is this Whenever we choose an exercise
whenever we choose to watch our food it has to be based on principles
we have to make sure that Number 1, we understand how things work and we understand what is the end goal
of what we’re trying to achieve All these diets are your “how”
How do I get there but if you don’t know what you want to achieve
no matter what “how” you have planned you still don’t know what you want then
what’s the point of doing it So here is why what is the end goal of these diets is to put your body in a state of calorie deficit If you want to lose weight
for example I need 2500 calories a day and in order for me to lose weight
for example 0.5 to 1 kg per week I would need to be in a calorie deficit of
about 300 to 500 calories per day depending on how much results I want to get So if you look at every single diet listed down here the main principle is to help you
to be in a state of calorie deficit and to help you lose weight But that’s an issue that I will ask my
members and clients when they talk to me is Is this sustainable for you so someone has asked me but have you watched this new vegan diet thing “Game Changers” so it speaks about this whole vegan diet thing and I don’t want us to be in the position
to tell you what you can or cannot do but I will rather ask you questions Why do you want to go on a vegan diet But for me personally I will ask myself
can I sustain a vegan diet? I will say no because I don’t have
the resources available and to get access to this whole vegan diet So what can I do then? I make sure I eat normally and I’m aware of
the quantity that I’m eating and that is how I can lose weight Most of the time, irregardless of what
diet you’ve been through For example this keto diet
that they will focus a lot on low carbs, high fat but if you’re not careful in terms of the
quantity it will not help you to lose weight because the amount of calories
is still high So ultimately just eat a balanced diet Consult someone that is qualified to go
through with you and to understand your habits to understand your resources
and choose what’s best for you People will say okay I know I
need to exercise more I know I need to eat a balanced diet I know I need to be in a state of
calorie deficit in order to lose weight but it is easier said than done Why do you think that everyone
will just have the knowledge but why is it so hard for
us to execute what we know Two things:
One is fear of the unknown I don’t know what I’m gonna get from changing People are reluctant to change So when they start to change Their habits will change
their lifestyle will change the way how they do things will change
and most often that is why people get complacent because
they are scared of change “I am in a routine already” “I’m not too sure how my life
will be after I’ve made a few changes” That’s why some people don’t want to do it Another spectrum of why people don’t want
to change is they are just plain ignorant I will just put it out there,
no sugarcoating here, I will be blunt but if I know that you are ignorant
and you’re giving an excuse then I’ll just put it there most of the time is either they are fearful
of what effort they need to make or most people are just ignorant That’s so true Because a lot of people when they have this fear Even though the current situation
they are in right now is not so good They are overweight
but to get healthier, it’s still fear there that they have been so “comfortable”
with being obese or overweight and blaming themselves every day they are so comfortable in that state
to be in a better state that’s also is also a fear what happens if I get better? Something is different.
When something is different there is a fear there That’s why I see in a lot people they have this thing that is pulling them back,
even if it is to get better So people like to be comfortable in the
state of uncomfortable When it comes to weight loss and getting healthier what mistakes do you often see in your clients
and what do you wish they knew earlier What I wish people would know sooner is that you can’t buy back your health when
your health is in a state of depreciation Let’s say I drink a lot to destress
I drink two three times a week destress “No lah, I’ll be fine
I can just lose weight again” but it’s not as easy you know You see on Instagram
you see on social media People that do a six weeks challenge
seven weeks challenge whatever 30 days challenge and they look so good If I can do that to all my clients
I will be making a lot of money But the reality is not everyone of
us here are gifted In that manner in a sense of
what kind of resources we have There are three types of body type Ectomorph, mesomorph, and endomorph That is number one Number two, your genetic built-up is also
those to dictate how you’ll look like For example these are my biceps here right so some of us here our biceps
will end here, some will end here so there are different build-ups
for our whole body and that will also dictate how effective we are in weight loss and how good we will look at the amount
of effort that you need What I wish that people would know sooner is If you go into a state of practicing bad habits I’m very comfortable with my bad habits already
and I want to change and they think change is easy
and this is what I will share with them change takes time, sometimes
change will make you uncomfortable and it’s going to be tough
and you won’t get it instantly So that is what I hope people would know When you change it so important to have the right support around you, the right accountability so that you are changing
towards something better you don’t freak out when you’re
changing into something better so that is very important as well what’s the most important
mindset to have in your opinion when we want to lose weight and get healthy I most important mindset I would say
is don’t compare Don’t compare yourself with other people Look at where you’ve started
look at where you’ve come and you compare with yourself based on that When we compare ourselves to what
you don’t have for example let’s say John has a nice Ferrari and I am
very envy of John I keep comparing with John We are living in a world whereby
there is so much comparison You know why? You go to social media, you go to
Facebook, you go into all these news outlet You look into beauty products They will portray a very beautiful women
a perfect women with their product So it’s implying that you take
my product you will look like me I was going through a journalism commentary
about what’s happening in India So in India as you know they are all
darker skin tone and how beauty companies use
that circumstances of the culture and they promote then skin products
their whitening products what they are saying is You take my product, you look fairer
Your employment rate goes up That’s messed up man You’re letting your colour dictate who you are you are letting your appearance dictate
what you can or cannot achieve That shouldn’t happen Even for us to be healthy
You know of course some people perhaps they will look better
because of their hard work Perhaps some people they are a bit overweight
and they want to lose weight and they compare yourself with people
that are already healthy Then that’s really tough
I will feel discouraged So the only thing I would encourage
for you to have is to look at where you have come,
to plan where you want to be and be grateful in the process
and enjoy the process Thank you everyone for watching and I hope
you enjoyed this interview with Jansen remember what he said is so true that Your mindset is very important Don’t compare yourself with others Look how far we’ve come and Your journey of where you want to go Find out your “Big Why”
Why do you want to do this and last but not least Money can’t buy health If you would like to know more
about this fitness studio, Constant Co. I will share the link down below
come and drop by Be sure to like and subscribe to this channel If you need any help feel free to drop
a message and just leave a comment below So see you next time bye

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